Training Management
Training
Individual and group programmes across strength, conditioning, speed, technical, mobility and recovery.
Weekly Load
9,869AU
Session RPE × duration
Average RPE
6.5
Compliance
80.4%
Active Programmes
6
Across all squads
Max Strength Block
Strength · 6 weeks · Senior Squad
Lower body maximal strength
Compliance91%
| Exercise | Sets | Reps | Load | RPE |
|---|---|---|---|---|
| Back Squat | 5 | 5 | 82% 1RM | 8 |
| Romanian Deadlift | 4 | 6 | 70% 1RM | 7 |
| Bulgarian Split Squat | 3 | 8/side | 24kg DB | 7 |
| Nordic Hamstring | 3 | 6 | BW | 8 |
Speed Development
Speed · 4 weeks · Sprint Group
Acceleration & max velocity
Compliance87%
| Exercise | Sets | Reps | Load | RPE |
|---|---|---|---|---|
| Wall Drill Series | 3 | 10s | BW | 5 |
| Resisted Sled Sprint | 6 | 20m | 20% BM | 8 |
| Flying 20m | 4 | 1 | Max | 9 |
Aerobic Base
Conditioning · 8 weeks · Swim Performance
Threshold capacity
Compliance78%
| Exercise | Sets | Reps | Load | RPE |
|---|---|---|---|---|
| Threshold Intervals | 6 | 400m | 85% HRmax | 7 |
| Tempo Continuous | 1 | 30min | Zone 2 | 5 |
Return to Performance
Rehabilitation · 5 weeks · Soccer Academy U16
Graded tissue tolerance
Compliance95%
| Exercise | Sets | Reps | Load | RPE |
|---|---|---|---|---|
| Isometric Knee Extension | 5 | 30s | 70% MVC | 6 |
| Copenhagen Adduction | 3 | 8/side | BW | 6 |
| Linear Running Progression | 1 | 12min | 70% max | 5 |
Power & Reactive Strength
Power · 4 weeks · Men's Basketball
Rate of force development
Compliance89%
| Exercise | Sets | Reps | Load | RPE |
|---|---|---|---|---|
| Hang Clean | 5 | 3 | 75% 1RM | 8 |
| Depth Jump | 4 | 5 | 40cm box | 7 |
| Trap Bar Jump | 4 | 4 | 30% 1RM | 7 |
Mobility & Robustness
Mobility · 6 weeks · Combat Performance
Range of motion & control
Compliance83%
| Exercise | Sets | Reps | Load | RPE |
|---|---|---|---|---|
| 90/90 Hip Switch | 3 | 8/side | BW | 3 |
| Jefferson Curl | 3 | 6 | 20kg | 5 |
| Shoulder CARs | 2 | 5/side | BW | 3 |